Wednesday, May 1st 2013


CrossFit Kids


CrossFit Kids action

CrossFit Kids KoP

The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Bear crawl => alligator crawl => army crawl => 2 cartwheels => precision jump => speed ladder => agility course => 100-meter run

Elementary and Preschool:
3x or 5:00
Bear crawl => alligator crawl => army crawl => 2 cartwheels => precision jump => speed ladder => agility course => 50-meter run

WOD –
Varsity:
12:00 AMRAP
15 wall ball shots, 20#/14#, 10’ target
15 box jumps, 24”/20”
15 kettlebell swings, 24kg/16kg

Junior Varsity:
12:00 AMRAP
15 wall ball shots, 14#/10#, 10’ target
15 box jumps, 24”/20”
15 kettlebell swings, 16kg/12kg

Novice:
12:00 AMRAP
12 wall ball shots, 10#/8#, 10’ target
12 box jumps, 24”/20”
12 kettlebell swings, 12kg/9kg

Elementary:
12:00 AMRAP
12 wall ball shots, dodgeball-6#, 6’-8’ target
15 box jumps, 12”-24”
15 kettlebell swings, 24kg/16kg

Preschool:
5:00 AMRAP
5 wall ball shots, dodgeball, 4’-6’ target
15 box jumps, 10”-12”
15 kettlebell swings, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
30-second L-sit hold
10 hollow rocks

Elementary and Preschool:
3x
L-sit attempts
5 hollow rocks

Posted by Jeff Martin on 04/30

Tuesday, April 30th 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids 1525


The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Box jump snake=> 2 forward rolls => balance beam => 2 forward rolls => bear crawl => 10 one-legged side-to-side hops, each leg => 50-meter high-knee skip => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
Box jump snake=> 2 forward rolls => balance beam => 2 forward rolls => bear crawl => 10 one-legged side-to-side hops, each leg => 25-meter high-knee skip => 25-meter back pedal

WOD –
Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
6 one-arm power snatches, each arm, 35#/30# dumbbell
8 pull-ups
16 double-unders

Junior Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
6 one-arm power snatches, each arm, 25#/20# dumbbell
8 pull-ups
16 double-unders

Novice:
3 x 5:00 AMRAPs, rest 2:00 in between
6 one-arm power snatches, each arm, 20#/15# dumbbell
8 pull-ups
16 double-unders

Elementary:
2 x 5:00 AMRAPs, rest 2:00 in between
6 one-arm power snatches, each arm, unloaded-8# dumbbell
6 pull-ups (progressions or assisted okay)
12 double-unders or single-unders

Preschool:
5:00 AMRAP
4 one-arm power snatches, each arm, unloaded
4 monkey hangs
4 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2 x
Max set of push-ups
Rest 2:00 in between

Elementary and Preschool:
2 x
Max set of push-ups
Rest 2:00 in between
Posted by Jeff Martin on 04/29

Monday, April 29th 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids Homework
Define:
Paean

Solve:
(2 + 3i) (4 + 2i)

Read:
The Five Point Squat Drill
Dan Strametz
The CrossFit Journal
Posted by Jeff Martin on 04/28

Sunday, April 28th 2013

CrossFit Kids
CrossFit Kids action

http://crossfit81611.com/

The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Monkey bar pass => 5 perfect squats => balance beam => 5 perfect squats => precision jump => 5 perfect squats => 100-meter run

Elementary and Preschool:
3x or 5:00
Monkey bar pass => 5 super-slow squats => balance beam => 5 super-slow squats => precision jump => 5 super-slow squats => 50-meter run

WOD –
Varsity:
20:00 AMRAP
9 toes-to-bar
12 push-ups
15 wall ball shots, 20#/14#, 10’ target

Junior Varsity:
20:00 AMRAP
9 toes-to-bar
12 push-ups
15 wall ball shots, 14#/10#, 10’ target

Novice:
18:00 AMRAP
6 toes-to-bar
9 push-ups
12 wall ball shots, 10#/8#, 10’ target

Elementary:
10:00 AMRAP
6 toes-to-bar or knees-to-elbows or knee raises
8 push-ups
10 wall ball shots, dodgeball-6#, 6’-8’ target

Preschool:
5:00 AMRAP
3 knee raises
4 push-ups
5 wall ball shots, dodgeball, 5’-6’ target

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
15’ handstand walk
Accumulate 30 seconds in L-sit

Elementary and Preschool:
3 x
2 wall walk-ups
Accumulate 10-30 seconds in tuck sit
Posted by Jeff Martin on 04/27

Saturday, April 27th 2013

CrossFit Kids

CrossFit Kids action

http://CrossFitMonrovia.com

The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 squats => 5 burpees => 2 forward rolls => 3 broad jumps => basic dot drill x 10 => speed ladder => 50-meter carioca => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
5 squats => 5 burpees => 2 forward rolls => 2 broad jumps => basic dot drill x 10 => speed ladder => 25-meter carioca => 25-meter high-knee skip

WOD –
Varsity:
12:00 AMRAP
1 rope climb
10 hang power cleans, 95#/65#
250-meter row

Junior Varsity:
12:00 AMRAP
1 rope climb
10 hang power cleans, 55#/45#
250-meter row

Novice:
12:00 AMRAP
1 rope climb
10 hang power cleans, 35#/25#
250-meter row

Elementary:
12:00 AMRAP
1 rope climb or beginner rope climb
10 hang power cleans, unloaded-10#
75-meter row

Preschool:
5:00 AMRAP
1 beginner rope climb
5 hang power cleans, unloaded
5 sumo deadlift high pulls, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
4 x 25-meter shuttle run (100 meters total)

Elementary and Preschool:
2 x
4 x 25-meter shuttle run (100 meters total)
Or
4 x 12.5-meter shuttle run (50 meters total)
Posted by Jeff Martin on 04/26

Friday, April 26th 2013

CrossFit Kids

CrossFit Kids action

The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => 10 forward arm circles, large and small => 10 backward arm circles, large and small => bear crawl => 2 cartwheels => speed ladder => 50-meter high-knee skip => 50-meter bum kickers

Elementary and Preschool:
3x or 5:00
10 PVC pass-throughs => 10 forward arm circles, large and small => 10 backward arm circles, large and small => bear crawl => 2 cartwheels => speed ladder => 25-meter high-knee skip => 25-meter bum kickers

WOD –
Varsity:
21-15-9
Overhead lunges, 95#/65#
Squats
42-30-18
Double-unders

Junior Varsity:
21-15-9
Overhead lunges, 55#/45#
Squats
42-30-18
Double-unders

Novice:
21-15-9
Overhead lunges, 35#/25#
Squats
42-30-18
Double-unders

Elementary:
21-15-9
Lunges, unloaded-10#
Squats
28-20-12
Double-unders or single-unders

Preschool:
9-6-3
Lunges, unloaded
Squats
Side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Rope climbs

Elementary and Preschool:
5:00-10:00
Rope climb practice
Posted by Jeff Martin on 04/25

Thursday, April 25th 2013

CrossFit Kids

CrossFit Kids action

Hope For Kenya

Providing Hope For: Schools In Kenya

CrossFit Kids Homework
Define:
Politic

Solve:
By how much is two thirds of 63 more than one third of 90?

Read:
The Rising Threat of Childhood Obesity
Huffington Post
Posted by Jeff Martin on 04/24

 

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